第1章
The Evolutionary Feast: How Our Food Choices Shape Our Health and Future
What if everything we've been told about healthy eating is fundamentally flawed? In "100 Million Years of Food," anthropologist Stephen Le takes us on a global journey challenging conventional nutritional wisdom. As the son of Vietnamese immigrants who watched his mother die of breast cancer at 66 while his traditionally-eating grandmother lived to 92, Le became determined to understand why modern diets fail us. His book has garnered praise from leading nutritionists and anthropologists, with Michael Pollan calling it "one of the most important contributions to our understanding of food in years." Through vivid storytelling that combines personal adventure with rigorous science, Le reveals how abandoning ancestral eating patterns for modern diets has triggered an epidemic of "diseases of civilization" - and offers a compelling roadmap back to health through evolutionary eating.
第2章
The Unexpected Wisdom of Insect Cuisine
Few books on ancestral diets mention insects, despite them being a major historical food source for humans. In industrialized societies, people are repulsed by eating insects, though they're nutritious and environmentally friendly. To understand this food source, we must look back 100 million years when our ancestors eagerly consumed insects for their fat and protein.
In Vietnam, I arranged to try insect cuisine, posting online to find restaurants and companions. With student Phung Vong, I navigated dark streets until finding "REC REC," a cricket-themed eatery. We ordered palm worms in fish sauce, which arrived alive in bowls. The restaurant owner instructed us to grasp their heads and pull off the bodies with our teeth, being careful of their pincers.
The worms tasted creamy, "mayonnaise-y," while the fried centipede I tried afterward was bitter and vile. In Thailand, where insect cuisine remained more intact without colonial influence, I explored markets in Bangkok and Udon Thani, sampling grasshoppers, crickets, beetles, and ants. I visited a cricket farm where thousands of insects were raised efficiently in concrete bins - producing protein with far less environmental impact than livestock.
While humans have limited enzymes to digest chitin in insect exoskeletons, over 1,600 insect species are eaten worldwide, providing essential nutrients often exceeding those in conventional meats. Think about it - while we've been conditioned to view insects with disgust, our ancestors thrived on them for millions of years. Could our modern aversion be more cultural than biological? Perhaps the cricket protein bars now appearing in health food stores represent not a new trend but a return to our evolutionary roots.
第3章
The Paradoxical Nature of Fruits
Before meat-eating became common among primates, fruits emerged as a crucial calorie source, providing enough energy to power the evolution of larger, more intelligent primates than our insect-eating ancestors. Despite their allure, fruits present a paradox - they're enticing yet rarely serve as a main course across human history. Bears, birds, and humans all lose weight on fruit-heavy diets, and excessive fructose consumption has been linked to metabolic disorders, insulin resistance, and other health issues.
Around 60 million years ago, our primate ancestors lost the ability to synthesize vitamin C - a critical nutrient that prevents scurvy and provides essential neurological functions. This evolutionary shift occurred in multiple species, always affecting only the GLO gene responsible for the final step in vitamin C production. This loss was only possible because these species had access to abundant dietary vitamin C through fruits and insects.
Fruits have evolved a complex relationship with animals - offering sugars and nutrients in exchange for seed dispersal. Yet this relationship involves a delicate balance. Plants protect their fruits with secondary compounds like phenols and tannins that deter bacteria and fungi while making fruits just palatable enough to animals. These compounds ensure fruits taste good but not too good, encouraging animals to eat and move on, dispersing seeds far from the parent plant.
Traditional societies developed ingenious methods to neutralize plant defenses in nutritious foods. Native Americans collected hundreds of pounds of acorns annually, leaching out bitter tannins by pounding them into mush and dousing with hot water or burying them in mud for months. They complemented this carbohydrate-rich but protein-poor food with insects, larvae, and game.
Have you ever wondered why fruit juices and smoothies don't satisfy hunger like solid food? Our bodies evolved to recognize fruits as seasonal treats, not daily staples. When we consume fruits in their whole form, as our ancestors did, the fiber slows fructose absorption. But when we juice them or consume them year-round, we override these natural safeguards, potentially contributing to modern metabolic disorders.
第4章
The Primal Appeal of Meat
Our devotion to meat far surpasses our affection for fruit in human food history. Even babies instinctively prefer meat, as demonstrated by my nine-month-old nephew who eagerly selects pork over vegetables. Though some adults abstain from meat through conscious choice, our innate programming drives us toward it - a biological puzzle that researchers still grapple with.
Cultures worldwide recognize fatty meat as essential to great cooking. From Pacific Coast Native Canadians' salmon oil to Asian coconut and sesame oils, from European lard to whale blubber and olive oil elsewhere, the craving for fat is universal - sometimes driving people to secret indulgences. Yet meat isn't intrinsically necessary; gorillas, giraffes and elephants thrive on vegetarian diets, and some of the world's longest-lived peoples eat minimal meat.
How our ancestors obtained meat remains fiercely debated among scientists. While early humans lacked the speed, claws, and teeth of carnivores, making hunting challenging, the alternative "scavenger" hypothesis also has flaws. Scavenging alone couldn't fuel the dramatic brain growth our ancestors experienced, and no mammal today survives primarily on scavenged meat. The endurance-running hypothesis suggests our hairless bodies, sweat glands, and long legs evolved to chase prey until they collapsed from heat exhaustion - though this strategy would only work in open terrain, not forests.
Through my personal experimentation with knapping Acheulean hand-axes in the desert, I discovered the challenges of primitive hunting. Despite creating a crude replica, I failed miserably at hunting hares, finding them too fast and wary while my aim proved terrible. This experience left me pondering the social implications of tool-making skill - perhaps better knapping abilities might have impressed potential mates.
The Paleo diet, often criticized by mainstream nutritionists, draws inspiration from our stone tool-using ancestors of 2 million years ago. Like Atkins, it embraces meat and fat while rejecting agricultural innovations like dairy, grains, and legumes as too recent for our bodies to have adapted to them. While some paleoanthropologists dismiss it as oversimplified, supporters point to examples like Vilhjalmur Stefansson, who thrived on a meat-only diet for a year.
What's fascinating is how our relationship with meat reflects a fundamental life-history tradeoff. Younger people who consume more meat and dairy may experience faster growth and greater reproductive success through hormones like IGF-1, but at the cost of increased cancer risk later in life. This presents a profound question: is "healthy" about feeling vital now or living longer to see great-grandchildren?
第5章
The Hidden Wisdom of Fish and Fermentation
Returning to Vietnam, I discover traditional foods like fermented fish sauce through entrepreneur Hang Thi Dao. After traveling to Da Nang and taking a bus with Hang's brother to their family home in Quang Tri province, I'm welcomed warmly. Hang shows me her property backing onto a crumbling runway in an area heavily bombed during the Vietnam War. We visit a river where her father once fished, but sand dredging has destroyed fish habitats.
Despite fish being celebrated for omega-3 fatty acids and vitamin D, many cultures historically avoided eating fish. Taboos against fish consumption existed across Afghanistan, Pakistan, India, parts of Africa, ancient England, and among many Native American tribes. People cited various reasons: fish resembled snakes, ate human corpses, were sacred, unclean, or simply disgusting.
Southeast Asians and ancient Romans discovered that fish's rapid decomposition could be controlled through fermentation, creating pungent condiments. The ingenious technique involves covering small fish like anchovies and sardines in salt to draw out moisture and prevent fats from turning rancid. The fish flesh, broken down by enzymes from the fish stomachs, feeds fermentative bacteria. After fermenting in the sun for a year, the amber-colored fish sauce is ready to be drawn off.
Hang, a young Vietnamese entrepreneur under thirty, is reviving traditional fish sauce production, creating economic opportunities in Central Vietnam's poor sandy-soil region while supporting children affected by Agent Orange. Her Bamboo Boat fish sauce, with its dark amber color and earthy flavor, impresses even discerning Vietnamese food connoisseurs who immediately recognize its superior quality compared to mass-produced versions.
Despite Western nutritional concerns about fermented foods, these traditional condiments offer significant benefits. Unlike MSG (monosodium glutamate), which was isolated in 1907 and is now mass-produced by fermenting sugars, traditional fermented foods contain glutamates naturally bundled into proteins requiring digestion before exerting effects.
Isn't it remarkable that traditional fermentation techniques developed over centuries accomplish what modern food science still struggles to replicate? These ancestral methods not only preserved food but enhanced its nutritional profile and flavor complexity. The umami taste in traditional fermented foods like fish sauce doesn't just make meals delicious - it signals the presence of valuable amino acids and proteins our bodies need.
第6章
The Complex Relationship with Plant Foods
Despite Western nutritional dogma celebrating vegetables as healthy, eating plants has never conclusively improved health outcomes, while moderate alcohol consumption, salt intake, and being somewhat overweight have shown more tangible benefits. Plants aren't passive victims - they've evolved complex defenses against predators like humans. If plants dominated traditional diets, this reflected necessity after large mammals became scarce, with humans developing cooking methods to neutralize plants' defensive compounds.
In China's densely populated landscape, meat remains largely absent from everyday diets due to limited land for raising animals and the relative expense. Most calories come from vegetables and starches like rice or wheat noodles, supplemented with vegetable oils and sugary foods. Food anthropologist Sidney Mintz notes that consuming plain starches is difficult compared to eating meat, which explains why poor populations worldwide have historically relied on flavorful fringe dishes to make bland staples palatable.
The transition from hunting and gathering to agriculture occurred in 13-24 locations globally starting around 12,000 years ago. While many theories exist, including population pressure and climate change, evidence shows some societies increased in population only after adopting agriculture, and early farming often began in food-abundant areas. A compelling theory suggests that as climate change and hunting drove megafauna to extinction, humans lost access to fatty game animals and eventually turned to agriculture as a last resort despite the health consequences - including reduced height and dental problems.
Plants, being immobile, have evolved impressive defensive mechanisms against predators. Unlike the romanticized view of plant foods as universally healthy, our ancestors recognized most plants as problematic food sources requiring careful preparation. Traditional societies preferred animal foods and valued white starches primarily because they posed fewer long-term health risks than other plant options.
Our plant "BFFs" - vegetables, legumes, and cereals - still deploy defensive compounds against predators like us. Some compounds resist cooking, like furanocoumarin in celery and parsley (causing skin rashes), saponins in legumes and spinach (toxic if they enter the bloodstream), and isoflavones in soybeans (mimicking estrogen). Traditional societies developed ingenious preparation methods to neutralize plant defenses: soaking, boiling, fermenting, and roasting reduce lectins and protease inhibitors in legumes; similar techniques make cassava and lima beans safer by reducing cyanide content.
Have you considered that the modern obsession with raw vegetables might actually contradict traditional wisdom? Across cultures, our ancestors rarely ate raw plant foods, instead developing elaborate preparation methods to neutralize natural toxins. Perhaps the most nutritious vegetables aren't those eaten raw in salads, but those properly prepared through traditional cooking methods that maximize nutrient availability while minimizing defensive compounds.
第7章
The Liquid Foundation of Health
Three liquids have profoundly impacted human health throughout history: water, alcohol, and milk. Each carries both benefits and risks that have shaped our evolutionary relationship with them.
Despite seeming plain compared to other beverages, water quality significantly impacts health. Research shows that "harder" water containing minerals like magnesium correlates with lower heart disease rates and longer lifespans. Magnesium in water appears more easily absorbed than that in food, potentially improving heart rhythms, lipid profiles, and insulin control while reducing arterial plaque.
Our ancestors first produced alcohol in China about 7,000 years ago by combining hawthorn fruit and honey (which harbor yeast) with rice. Despite alcohol's caloric density (7 calories per gram), most frugivores naturally avoid it since yeasts produce ethanol specifically to deter competitors from consuming their food source. Paradoxically, moderate consumption (two drinks daily for men, one for women) reduces coronary heart disease risk by increasing HDL cholesterol and beneficial proteins while reducing clotting factors.
Dairy consumption developed independently across cultures using different animals: northern Europeans with cows, Mediterranean and West African people with goats, Central Asians with horses, and Bedouins with camels. Early milk drinkers suffered indigestion until genetic adaptations occurred, while fermented products like cheese and yogurt contained less problematic lactose. Milk consumption correlates with increased height but paradoxically with higher hip fracture rates. Research suggests calcium intake beyond 400mg daily provides little bone benefit, while dairy may increase prostate cancer risk in some populations.
Isn't it fascinating that our relationship with these beverages reflects our evolutionary history? Consider how alcohol tolerance varies dramatically between populations - with some East Asian groups experiencing the "Asian flush" due to genetic variations in alcohol metabolism. Or how lactase persistence (the ability to digest milk sugar into adulthood) evolved independently in different pastoral populations across Europe, Africa, and the Middle East. These variations remind us that there's no one-size-fits-all approach to nutrition - our optimal diet may depend partly on our genetic heritage.
第8章
The Unintended Consequences of Progress
As humans transitioned away from hunting, we ingeniously transformed wild plants and animals into staple foods-wheat and rice became bread and pasta, bitter olives became oil, and animal milk was crafted into yogurt and cheese. While urbanization and agriculture brought many benefits, allowing people to live indoors protected from harsh elements and develop specialized skills, these rapid dietary and lifestyle changes sometimes carried severe unintended consequences.
The mysterious disease beriberi afflicting East and Southeast Asia confounded medical experts for centuries. Unlike cholera, it wasn't contagious, and it affected southern China but not northern regions. Eventually, research revealed thiamine (vitamin B1) deficiency as the culprit - a nutrient removed during rice milling. Traditional preparation methods like parboiling or incomplete milling preserved thiamine, but populations preferred white rice's appearance and taste.
While beriberi ravaged East Asia, Europe confronted pellagra - a disease causing blisters, depression, and suicidal thoughts. After spreading through American mental institutions and poor communities by 1912, Dr. Joseph Goldberger determined it wasn't contagious but nutritional, linked to the southern "Three M's" diet of fatty pork, molasses, and cornmeal. Indigenous Americans had traditionally prepared corn with alkaline substances like lime or wood ash, preserving niacin availability.
Most allergic diseases were virtually unknown decades ago but have emerged in two waves across the West - asthma fifty years ago followed by food allergies. In Melbourne, over 10% of infants now show allergies to peanuts, eggs, or sesame seeds. Three major lifestyle changes likely drive this epidemic: First, our shift from inflammation-calming omega-3 fatty acids to inflammation-inciting omega-6 fatty acids through industrial food production. Second, vitamin D deficiency correlates strongly with allergic conditions. Finally, genetic factors like filaggrin mutations affect skin permeability, making some people more susceptible to allergic conditions.
The "hygiene hypothesis" gained support as scientists discovered numerous factors that reduced allergic symptoms: natural birth rather than C-section, owning furry pets, attending daycare, living in crowded households, less frequent bathing and handwashing, fewer vaccinations and antibiotics, exposure to bacterial toxins, farm living, contact with farm animals, drinking unpasteurized milk, lack of sewage systems, and infection by various pathogens. The earlier these exposures occurred in life, the greater the protective effect against allergies.
Isn't it ironic that our pursuit of cleanliness and sterility may have inadvertently weakened our immune systems? Our bodies evolved in constant dialogue with microbes, parasites, and environmental challenges - and removing these stimuli appears to leave our immune systems confused and hyperreactive. Perhaps the path to health isn't through complete elimination of these ancient companions but through a more balanced coexistence.
第9章
The Path to Sustainable Eating
Our modern lifestyle habits clearly have problems, but experts sharply disagree on solutions. Dr. Dean Ornish advocates a low-fat, low-animal-protein diet that may promote longevity but comes with trade-offs. His approach favors longer lifespans through nutritional restriction, but potentially at the cost of reduced fertility, attractiveness, and strength in youth. While Ornish's diet may prevent chronic diseases developing over decades, elderly people might benefit from more animal protein to weather illness.
Sally Fallon Morell represents the opposite end of the dietary spectrum with her P.A. Bowen Farmstead, promoting traditional American farm foods. Her bestselling "Nourishing Traditions" challenges mainstream nutrition by advocating high consumption of fat (including saturated fats), cholesterol, salt, calcium, raw milk, and fermented foods. She champions the "five B's": bacon, butter, beef, sourdough bread, and blue cheese (plus beans).
Mark Sisson, former athlete and author of "The Primal Blueprint," advocates a modified Paleo lifestyle with 50-60% of calories from fat, including dairy but excluding grains and potatoes. He believes these "beige foods" convert too quickly to glucose, causing insulin problems and accelerated aging through advanced glycation end products (AGEs). Sisson claims eliminating grains cured his arthritis, IBS, infections and heartburn.
Beyond nutrients, food access and sustainability critically impact wellbeing. Melbourne's innovative "Lentil as Anything" restaurants demonstrate how healthy eating can be democratized through their pay-what-you-can model. Founded by Shanaka Fernando, these vegetarian eateries allow people of all economic backgrounds to eat together with dignity.
Eating benevolently extends beyond helping fellow citizens to safeguarding future generations. When we buy cheap supermarket food, we're essentially being subsidized by future generations who will pay more as resources deplete and environments degrade. Melbourne's Charcoal Lane restaurant represents a rare example of ecological eating through native Australian cuisine, using indigenous plants with deep roots that prevent soil salinity and native animals like kangaroos and wallabies with soft feet that don't compact soil like European livestock.
One solution to the wild game paradox is domestication-a second Agricultural Revolution with greater attention to ecological and ethical consequences. Walter Henn's Bearbrook Farm outside Ottawa exemplifies this approach, raising elk, bison, and deer in natural settings without antibiotics, fertilizers, or pesticides.
Genetically modified foods now dominate North American agriculture - comprising 93% of soy, 90% of corn, 95% of sugarbeet, 93% of rapeseed, and 30% of alfalfa crops. Despite overwhelming public desire for labeling (92% of Americans support it), U.S. and Canadian regulatory bodies allow biotech companies to conduct their own health studies and sell GM foods without informing consumers.
What if the key to sustainable eating isn't found in any single dietary approach but in reconnecting with traditional foodways adapted to local environments? The most sustainable diets might be those that draw on ancestral wisdom while acknowledging modern realities - emphasizing local, seasonal foods prepared with traditional methods but adapted to contemporary needs and environmental challenges.
第10章
Rules to Eat and Live By
After exploring food traditions across cultures and throughout evolutionary history, several universal principles emerge for optimal health:
1. Keep moving like our ancestors - at least two hours daily (6-9 miles) or sitting for a maximum of three hours daily. Walking requires no equipment, is free, and provides vitamin D exposure during daylight hours. For those unable to commit two hours daily, any increase in walking or cycling and reduction in television viewing helps.
2. Drink alcohol moderately - two drinks daily for men, one for women provides stronger health benefits against heart disease and overall mortality than any other food item for people over forty in developed countries. For those under forty, alcohol's risks outweigh its cardiovascular benefits.
3. Eat less meat and dairy when young because these foods promote faster growth via hormones like IGF-1, increasing cancer risks. However, people over sixty-five should eat more meat since cancer development is slow while frailty and wasting become greater concerns that protein can address.
4. Eat traditional cuisine at least 500 years old, predating industrial food processing. Traditional cuisines evolved through practical experience to maximize health without scientific studies and taste good because of their moderate fat, cholesterol, and salt content, making compliance easier.
5. Eat what your ancestors ate, as our bodies have gradually adapted to specific diets over hundreds or thousands of years, developing enzymes to process particular foods. Consuming foods your ancestors rarely ate may increase health risks.
6. Eat sustainably by choosing plants and animals adapted to local environments rather than foreign, poorly adapted species. Wild foods generally offer better nutrition and environmental sustainability than farmed alternatives.
7. Get as much sun as your skin type requires, spreading exposure throughout the year to develop protective natural tanning. Light-skinned people should be judicious while dark-skinned people should seek as much as practical.
8. Get safe germ/parasite exposure as our immune systems evolved with constant parasite exposure and require such exposure to calibrate properly. Alternative exposure methods include spending time in rural settings and traveling to developing countries.
9. Cook at low heat as high-heat cooking of fatty or protein-rich foods generates advanced glycation end products (AGEs) that may contribute to atherosclerosis, Alzheimer's disease, cataracts, bone brittleness, muscle stiffness, kidney disease, diabetes, and reduced life expectancy.
10. Remember that fad diets don't work because our bodies are designed to thrive on diverse foods in traditional diets developed over time, and the primary factor underlying chronic disease is disruption in physical lifestyle, particularly lack of movement.
Have you noticed how these principles contradict much of modern nutritional advice? Rather than focusing on specific nutrients or calorie counting, they emphasize patterns of eating and living that connect us with our evolutionary heritage. The most profound insight might be that health isn't found in any single superfood or miracle diet, but in aligning our modern lives more closely with the conditions under which our bodies evolved. As Le concludes: "Eat good food, keep moving, and let your body handle the rest."
